Vegetables
Cauliflower nutrition facts
A 0.5 undetermined cup (1" pieces) (62 g) serving of cauliflower provides 20 calories, 2 g protein, 4 g carbohydrate, and 0 g fat — about 30% of its calories from protein, 63% from carbohydrate, and 7% from fat. The interactive label below toggles between a serving and 100 g.
Calorie split
| Nutrient | Per 0.5 undetermined cup (1" pieces) (62 g) | Per 100 g |
|---|---|---|
| Calories | 20 | 32 |
| Protein | 2 g | 3 g |
| Total carbohydrate | 4 g | 6 g |
| Total fat | 0 g | 0 g |
Vitamins & minerals
Per serving (62 g)
- Vitamin C
- 45.0 mg
- Vitamin A (RAE)
- 4.34 mcg
- Thiamin (B1)
- 0.04 mg
- Riboflavin (B2)
- 0.06 mg
- Niacin (B3)
- 0.42 mg
- Vitamin B6
- 0.13 mg
- Folate (DFE)
- 25.4 mcg
- Magnesium
- 11.8 mg
- Phosphorus
- 35.3 mg
- Zinc
- 0.39 mg
- Copper
- 0.02 mg
- Manganese
- 0.15 mg
- Selenium
- 0.50 mcg
Photo by Karolina Kołodziejczak on Unsplash
Selecting, storing & prepping cauliflower
- Selecting
- Choose a compact, creamy-white head with tightly packed florets. Brown spots or spreading florets are signs of age.
- Storing
- Keeps about 3–5 days in the refrigerator, wrapped loosely rather than sealed tight to avoid trapping moisture. Freezes well for 10–12 months.
- Prepping
- Cauliflower releases a stronger sulfur smell the longer it cooks — a shorter cook time, like steaming or high-heat roasting, keeps the flavor milder than long boiling.
Storage guidance from the USDA FoodKeeper database (FSIS, Cornell University, and the Food Marketing Institute).
Nutrition highlights
Per 0.5 undetermined cup (1" pieces) (62 g), cauliflower is an excellent source of Vitamin C.
% of the FDA Daily Value per 0.5 undetermined cup (1" pieces) (62 g) serving.
Key metrics
Nutrient density
Per 100 kcal, cauliflower delivers about 17% of a Daily Value on average across 22 beneficial nutrients. The score is its percentile for that measure among the 177 foods in our database — higher means more nutrition per calorie. How this is calculated.
- More vitamin C than 98% of foods · 97% of vegetables
Density counts protein, fiber, and vitamins and minerals (not fat, sodium, or sugar), each capped so a single nutrient can’t dominate, with a calorie floor so very-low-calorie foods aren’t overstated. It measures nutrition per calorie within our database — a useful guide, not a complete verdict on how “healthy” a food is.
Similar foods & swaps
The closest vegetables to cauliflower by nutrition (per 100 g), and how each differs.
Questions
- How many calories are in cauliflower?
- A 0.5 undetermined cup (1" pieces) (62 g) serving of cauliflower has about 20 calories. Per 100 g, it has 32 calories — a very low calorie density.
- How much protein is in cauliflower?
- Cauliflower provides about 2 g of protein per 0.5 undetermined cup (1" pieces) (62 g) serving.
- What are the macros in cauliflower?
- Per serving, cauliflower has roughly 2 g protein, 4 g carbohydrate, and 0 g fat. By calories, that is 30% protein, 63% carbohydrate, and 7% fat.
- Is cauliflower high in protein?
- Cauliflower has a protein density of about 9.5 g per 100 kcal, and 30% of its calories come from protein. Foods above roughly 10 g per 100 kcal are generally considered protein-dense.
- What vitamins and minerals are in cauliflower?
- Per 0.5 undetermined cup (1" pieces) (62 g), cauliflower is a notable source of Vitamin C. The label above lists the full micronutrient profile with % Daily Values.
- What is the nutritional value of cauliflower?
- Per 0.5 undetermined cup (1" pieces) (62 g), cauliflower has 20 calories, 2 g protein, 4 g carbohydrate, and 0 g fat, plus notable amounts of Vitamin C. See the full nutrition facts label above for every vitamin and mineral.
Use it
More vegetables
References & methodology
- Data source: U.S. Department of Agriculture, Agricultural Research Service — FoodData Central, FDC ID 169391 (public domain).
- Daily Values: FDA Nutrition Facts label, 2016 update (adults and children aged 4+).
- Source claims: a serving supplying 10–19% of the Daily Value is a “good source”; 20% or more is an “excellent source” (FDA, 21 CFR 101.54).
- Calorie split: Atwater general factors — 4 kcal/g for protein and carbohydrate, 9 kcal/g for fat.
- Last reviewed: June 2026. Values are typical figures and vary with variety, ripeness, and preparation.
NutriFactsHub. “Cauliflower Nutrition Facts.” https://nutrifactshub.com/foods/cauliflower